JERUSALEM:: Switching to a green Mediterranean diet, with daily intake of green tea and lower red/processed meat, walnuts, can have a positive effect on brain health, and slow brain ageing, a health research reveals.
The green Mediterranean contains a daily intake of walnuts (28 grams), 3-4 cups of green tea and a cup of Wolffia-globose or Mankai plant green shake of duckweed per day over 18 months. The aquatic green plant Mankai is high in bioavailable iron, B12, 200 kinds of polyphenols and protein, and is, therefore, a good substitute for meat.
In this context, here, an overview on green Mediterranean diet is presented: Maintaining a healthy brain is vital for overall well-being, and emerging research suggests that diet plays a crucial role in brain health. One dietary approach that has gained significant attention is the Green Mediterranean diet. Combining the benefits of the traditional Mediterranean diet with an increased emphasis on plant-based foods, the Green Mediterranean diet offers a promising avenue for promoting brain health and potentially reversing the effects of aging on the brain. In this article, we will explore the principles of the Green Mediterranean diet and its potential to make your brain younger.
The traditional Mediterranean diet has long been associated with various health benefits, including reduced risk of heart disease, diabetes, and certain cancers. It emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil, and moderate amounts of fish, poultry, and dairy. The Green Mediterranean diet takes this a step further by placing a stronger emphasis on plant-based foods, particularly leafy greens and cruciferous vegetables, while reducing the intake of red meat and processed foods.
One of the key reasons the Green Mediterranean diet is believed to benefit brain health is its high content of phytochemicals. Phytochemicals are naturally occurring compounds found in plants that possess antioxidant and anti-inflammatory properties. They have been shown to protect against age-related cognitive decline and promote brain health. Leafy greens, cruciferous vegetables, and other plant-based foods contain an abundance of phytochemicals, including flavonoids, carotenoids, and polyphenols.
Chronic inflammation in the body has been linked to various health issues, including neurodegenerative diseases like Alzheimer's and Parkinson's. The Green Mediterranean diet's emphasis on plant-based foods, particularly those rich in antioxidants and anti-inflammatory compounds, can help combat inflammation and protect brain cells from damage. Additionally, the inclusion of healthy fats, such as those found in olive oil and fatty fish, may further reduce inflammation and support brain health.
The Green Mediterranean diet includes moderate consumption of fish, which provides a significant source of omega-3 fatty acids. These essential fats play a crucial role in brain function and have been associated with improved cognitive performance, reduced risk of age-related cognitive decline, and a lower incidence of neurodegenerative diseases. Omega-3 fatty acids help maintain the structure of brain cells and support the production of neurotransmitters, which are vital for optimal brain function.
Emerging evidence suggests a strong connection between gut health and brain health. The Green Mediterranean diet, with its high fiber content from fruits, vegetables, and whole grains, promotes a diverse and healthy gut microbiome. A healthy gut microbiome has been linked to improved cognitive function, reduced risk of neurodegenerative diseases, and better mental well-being.
The Green Mediterranean diet offers a promising approach to support brain health and potentially reverse the effects of aging on the brain. By emphasizing plant-based foods, rich in phytochemicals, antioxidants, and anti-inflammatory compounds, this dietary pattern provides a wealth of nutrients and protective substances necessary for optimal brain function. Incorporating the principles of the Green Mediterranean diet, such as consuming leafy greens, cruciferous vegetables, healthy fats, and omega-3 fatty acids, along with promoting gut health, may contribute to a healthier, younger brain. However, it is important to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.
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